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CFSBK @ Home 7.04.20

Posted on Saturday, July 4, 2020

Warm Up
6 Body Saw
6ea Bird Dogs
6ea Cross Body RDL

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher

3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands.

15:00 at a Moderate Pace
12 DB Good Mornings
12 Mountain Climbers (count one foot for 12 reps)
6 Single Arm Turkish Sit Ups, Right
6 Single Arm Turkish Sit Ups, Left
12 American DB/KB Swings

*If the weight is heavy for the Turkish Sit – Up, use two hands for 12 reps.


Frederick Douglass’ Descendants Read His Famous ‘Fourth of July’ Speech | NPR

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Why Frederick Douglass Matters History

| Filed Under: Workout of the Day

CFSBK @ Home 7.03.20

Posted on Friday, July 3, 2020

Warm Up
6ea DB Powell Raise
6ea Quadruped Hip Extension
20 High Knees

Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each

14 – 10 – 6 reps for time of:
Single Arm Overhead Reverse Lunge (Contralateral) Right
Single Arm Overhead Reverse Lunge (Contralateral) Left
Burpees
Alternating Crossbody V-ups

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FIT 55+ At Home WOD 7/3/20

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5 Wide Stance Forward + Backward Bends
10 Alternating Static Lateral Lunges
5e Crawl Steps Forward and Backward
5 Tall Plank to Down Dogs

Strength Whiteboard Explanation
4-5 sets each
:40 Wall Sit
:30 Reverse Plank Bridge
:20e Side Plank

Conditioning Whiteboard Explanation
5 rounds 
2 minutes of continuous effort at a medium pace
30 Mountain Climbers
AMRAP Burpees in the remaining time

Rest 1:00 between rounds. Begin each round with 30 Mountain Climbers and aim to score the same or close to the same number of burpees on each round.

Here’s a blast from the past. In 2008 we were still operating out of the second floor of the Brooklyn Lyceum, now Blink Fitness. I remember getting an email from a German fitness journalist named “Andy H” who was interested in coming down and doing a story on  “CrossFit: der neue fitness-trend aus Amerika”. We thought this was so cool. At this point no one really knew about us but a friendly German with a powerlifting background wanted to fly to the US and meet us. Awesome! Andy came down and we did a photo shoot, some video (can’t find it) and long story short Andy ended up moving to the US and became a long time member before moving on to pursue a coaching career.  We still have no idea what this magazine says. Here’s page 2

 

Happy cooking to everyone taking tonight’s cooking class with the Masala Mama herself, Nidhi! Details on yesterday’s post.
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First Japanese Visitor to USA Describes American Life // 1860 Tokugawa Embassy // Primary Source Voices of the Past (video)

| Filed Under: Workout of the Day

CFSBK Road Warriors

Posted on Thursday, July 2, 2020

Movement Prep: 1-2x through
5 each leg “Y” foot reaches
5e Forearm to instep with rotation
:20 calf march

Warm Up
3x:
10e alternating lateral lunge with rotation
10 (1 Shoulder Tap + 1 Scap Pushup)
15 hollow rocks

Run Work
Every 4 mins for 5 sets
10 burpees
10 air squats
200m Run

*each interval should take 2min or less. Scale burpee reps or distance if needed.
*goal is consistent split times for all 5 intervals.

Cool Down:
200m walk/light jog
10mins to flow through:

Hip circles in Lunge, kneeling hamstring stretch, couch stretch, calf march


Azam patiently waiting to use a barbell like the rest of us.

Cooking Class with Nidhi Jalan Tomorrow!

Tomorrow, July 3rd at 6:30pm we will host a Zoom cooking class! CFSBK’s Nidhi J. (aka Masala Mama) will lead you in a FREE 90 minute cooking class to prepare a Roasted Cauliflower with Masala Dal dinner! Here’s what Nidji has to say:

“Let Masala Mama show you how easy it is to make delicious and healthy Indian food!

This is homestyle vegetarian and plant-based Indian food that I grew up with, in which spices are used with a light hand and oil is used judiciously. I will also share shortcuts and cooking hacks that don’t compromise on taste but make cooking quick and easy.

Menu for July 3rd, 2020:

Roasted Masala Cauliflower Planks

Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal

The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati Rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!”

Click here for the recipe and make sure you get everything ahead of time. Masala Mama has set up a product on their website called CFSBK Spice Pack for people who would like to buy the spices before the class.Lastly, please sign up here so that we have an idea of how many people to expect!

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‘Sauced to Perfection’: America is Loving Indian American Couple’s All-natural Indian Sauces (About Nidhi!)

| Filed Under: Workout of the Day

WOD 7.1.20

Posted on Wednesday, July 1, 2020

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 7.1.20

Warm Up
12 Alternating Scorpion Stretches

12 Alternating Quadruped Shoulder Taps
6 Burpees
Strength
3 x 5-15 Reps Each:
Single Arm Dumbbell/Kettlebell Clean + Dumbbell/Kettlebell Hang Muscle Snatch + Single Arm Stict Press or Push Press
Conditioning
3 x TABATA (:20 work/:10 Rest x 8):
Tabata 1
One-Arm, One-Leg AB Plank
Alternate rounds between right and left
Tabata 2
Sit-Ups
Tabata 3
Single Arm DB/KB Thruster
Alternate rounds between right and left.

Post work to comments.

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FIT 55+ At-Home WOD 7.1.20

Warm Up 
3-4 Rounds (at a deliberate pace):
6 No-Push-Up Burpees
6 Russian Twists
6e Single Leg Straight Leg Lifts

Strength
4-5 Sets (each):
8-10e Split Stance Bent Row + Deadlift
12 Prone Cobras

Conditioning 
Cycle through 5 rounds of the circuit:
:30 Work / :30 Rest
1) Jumping Jacks
2) Bear Hug March
3) Tote Bag Swings
4) Alternating Plank Reaches

Post work to comments.

Changing of the Blog Guard: Thank you and farewell Josh!

A note from David:

The CFSBK blog has always been an integral part of our gym and community. I’ve referred to it as the digital watering hole where members can come to check out the daily workout, get updates on whats going on around the gym, register for classes and maybe banter in the comments section. For the first 6 years I did it myself, then Kate Reece took over for a few years and in January of 2016 Josh took over the managing editor position. That is until today. Josh will be gearing up for a cross country move and these new adventures mean its time for him to move on from running CFSBK.com. I know personally how much work goes into putting up a post every.single.day and I am so grateful for all the care, attention to detail and professionalism Josh put into every single post while the blog was under his charge.  A primary intent for the blog is that it’s a living scrap book of CFSBK, one that highlights members, catalogs our history and showcases our culture and community. Josh has done an amazing job telling our story over the past several years and we are sad to see him go but so grateful for all his hard work. During his time as managing editor, Josh composed over 1,600 daily blog entries, corrected countless grammatical errors of mine, sent out tons of newsletters and did an amazing job keeping our community informed. Josh will be missed but no matter his zip code will always be part of our family. Thank you for for everything, Josh.

A Message from Josh:

CFSBK changed my life. I’m not the first person to say that, and I won’t be the last, but it’s true. I took Foundations with Chris in February of 2013, not long after I moved to Brooklyn. I didn’t know many people here, but within a few months I felt like I was part of a community. Even during the unfortunate stretches when I couldn’t make it into the gym because of my bad ankle or because life got in the way, CFSBK was my anchor.

In addition to giving me lifelong friendships, CFSBK made me a better version of myself in every way imaginable. I’ve been an English teacher and writer for my entire adult life, and being put into the position of a student in group class made me rethink what it meant to be a good teacher. CFSBK’s world-class coaching staff taught me so much—how to meet learners where they are rather than where they “should be,” how to demonstrate concepts clearly, how to be kind and patient, how to listen. Looking back it was this atmosphere of perpetual learning that made me want work at CFSBK, first at the front desk and later as Managing Editor of the blog, which I took over from the brilliant Kate Reece. Teaching and writing can be isolating work, but as a staff member at CFSBK I learned how to take constructive criticism, how to be accountable to others, and how to take myself less seriously. For all of this I am eternally grateful.

I had a hard time writing this because every sentence that came out felt like a cliche. It finally hit me that I felt that way because I had already seen this story told dozens of times by other community members in my work as editor of the blog. I’m proud to be one of the thousands of people who have had their lives changed by this very special place. Thank you to David for creating it and for all of CFSBK’s staff and members—your names are too many to list—for sustaining it.

I’m moving to Los Angeles at the beginning of August to pursue my dream of being an extra in a David Lynch film (jk… sorta), but I’ll be back to visit as soon as I can. Hit me up if you find yourself on the West Coast!

| Filed Under: Workout of the Day

WOD 6.30.20

Posted on Tuesday, June 30, 2020

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.30.20

Warm Up
6 Bootstraps
6 Prone Snow Angels
12 Alternating Prisoner Cossack Squats

Strength
Superset:
A1) 3 x 5-10 reps each Single Arm Overhead Squat
A2) 3 x 5-15 reps each Single Arm High Pull

Conditioning
EMOM 20 Minutes:
1) 30 Jumping Jacks
2) :20 each Single Arm Kettlebell/Dumbbell Plank Isometric Hold
3) 15 Air Squats
4) 3 Wall Walks or 20 Pike Shoulder Taps
5) 8ea Side Jackknife

Post work to comments.


Bjorn B. and Lady Fox representing CFSBK at Sunday’s Queer Liberation March. In case you missed it, more photos from the day are up on our Flickr account! 

Check Out Nora R.’s Podcast!

CFSBKer Nora Ritchie produces a podcast called Unladylike, and they recently did an episode on women and weightlifting that you might be interested in! Here’s the blurb:

“Weightlifting used to be boys-only exercise, but women are getting swole like never before. Cristen and Caroline find out why from competitive powerlifter Casey Johnston. Then Team USA weightlifter Mattie Rogers shares how she muscled her way to becoming one of the strongest—and most Instagram-famous—women in the sport.”

You can listen on Apple Podcast, Stitcher, or HERE.

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A Virus Walks Into a Bar… NY Times
15 Lessons Learned from the Lockdown Breaking Muscle

| Filed Under: Workout of the Day

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